Friday, February 8, 2019

5 Breathing Exercises for Overcoming Insomnia

5 Breathing Exercises for Overcoming Insomnia
Photo by Ben Blennerhassett on Unsplash

5 Breathing Exercises for Overcoming Insomnia


Healthints - Drowsiness which failed to come at night is something that is very troubling; it's a problem cannot sleep is frustrating. Whereas lack of sleep can lead to a variety of things that interfere with the activity of the next day, as it was difficult to concentrate, loss of mood, less passionate, and emotions are difficult to control.

Every person ever experienced sleep disturbances or insomnia. There is even a well until the acute to affect health. To be sure, to keep her health should sleep at least 8 hours.

The Cause Could Not Sleep

The cause could not sleep, or various things can cause insomnia. Some diseases can cause insomnia, namely Parkinson's, shortness of breath, flu, hyperthyroid, hypothyroid, Hypoglycemia, cough, malfunctioning of Hepar, impaired renal function, heart failure, hypertension, senile, and some other diseases.

Chronic pain due to arthritis, colic, menopausal, neuralgia, and cancer can also cause insomnia. The atmosphere that can interfere with sleep at night time is nocturia (urination at night), the temperature is too cold or too hot and noisy.

Dependence on drugs, alcohol, tobacco or caffeine can also cause insomnia. Some medications that cause can't sleep like antidepressants, corticosteroids, and reserpine.

Other causes of insomnia include:
1. Depression
2. Prolonged stress
3. Anxiety
4. Schizophrenia (mental disorders)
5. Hypomania
6. Bad news or failure to get something.

Five Breathing Techniques that Help You Fast Asleep

If you do not get enough sleep, the mood is likely to be chaotic, from anger, fuss and moving more slowly. If you have trouble sleeping at night for a long time, some of these breathing techniques can help reduce anxiety, make you fall asleep quickly without the need for sleeping pills anymore.


1. Pull a breath in, and eject slowly
Abdominal breathing techniques in (like I'm filling Your stomach area and make it a balloon) is one of the most natural and most effective ways to soothe your entire body and activating the parasympathetic nervous system. So your body will not be in the mode of "fight or flight" which means, the moment between the "face or avoid" when it wanted to start.

2. Technique 4-7-8
4-7-8 relaxation breathing technique means you breathe through your nose for four counts, then hold your breath for seven counts, finally exhaling through your mouth for eight counts. It sounds very technical at first, but this technique really can make you sleep like a baby.
Dr. Andrew Weil, an expert, and holistic health writer and founder of the Arizona Integrative Medicine Center, says that the 4-7-8 breathing technique can be a miracle when you are trying to fall asleep, making it more relaxed and inviting drowsiness. Worth a try right?

3. Alternate Nostril Breathing
Alternate nostril breathing is a form of yoga breathing (otherwise known as Pranayama) that instill a sense of calm when practiced correctly. If you are unable to sleep, try these techniques by putting your thumb right above the right nostril and breathe your breath in more fully from left nostril. If it is, take the ring finger and close the left nostril and blow through the right nose. Continue this pattern until you feel the calming could sleep soundly and feel your whole body relaxes.

4. Calculate the breath
If you don't seem to be calming the mind to fall asleep, pull the inspiration in with average speed. The first count is when you breathe. Do this until you reach a count to five, and start again from the beginning. According to research, this will work because you will shed the concentration to calculate the numbers make you tired after a few rounds.

5. The regular rhythm of the breath
Breathe with a steady rhythm is a method that will get you the serenity bed that is very worth to you get. According to TIME, proper breathing techniques just like the "counting sheep" due to its calming and reassuring.

Pull the breath in deeply through the stomach and when you inhale, hold to a count of four, when you release the breath count to four again. This one simple method that will help calm the nervous system, reduce the stress faced by, and subconsciously You going into the beautiful dream of nature.

Good luck! Have a good night sleep!


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